After more than a year of this grueling pandemic, many things have changed, including our stance.
Many left their office chairs to work from home, often without the proper supports. Others on the front line are constantly on their feet, stressed and overworked.
As a masseur, one of the most common things I have heard from clients is how these changes have affected their body, especially with increased back and neck pain.
But there are solutions. Here are seven easy neck and back stretches you can do between Zoom calls to help realign your posture and reduce pain.
Sitting Cat Cow:
In a sitting position. Push your elbows forward and round your back as you feel the stretch. Then do the opposite, squeezing your shoulder blades and pushing your chest forward. Tilt your head back.
10 repetitions every 2 hours during work.
Standing and Squat Reach:
Stretch your arms as high as you can and really stretch the front of your body. Follow up with a deep squat to activate your glute muscles.
10 repetitions every 2 hours during work.
Rotation of the torso in split stance:
Start in a split stance and keep your hips locked. Rotate your torso to the side of your leading leg.
10 reps on each side every 2 hours during work
Seated Reach and Rotation (Lower Back Stretch):
In a seated position, put your arm through the opposite knee and anchor. Then, with the other arm, stretch toward the sky.
10 repetitions on each side every 2 hours during work.
The split pose extends up and down:
In a split stance, stretch the arm opposite the front leg. The other arm bends down.
10 repetitions on each side every 2 hours during work.
Standing Cat Cow:
Standing straight, both arms extend forward and rotate inward (thumbs down) and then do the opposite where they open arms (thumbs up) and reach back.
10 repetitions every 2 hours during work.
Standing Side Stretch:
Cross one leg behind the other. With the same side arm, reach up and to the opposite side.
You can use your free hand to push your waist for a stronger stretch
10 repetitions on each side every 2 hours during work.
Reference-www.thestar.com